Split Jerks…
Don’t Blame Me If You’ve Been MIA Whenever We’ve Performed Split Jerks…
Now… Onto Today’s MetCon…
“Freddy’s Revenge”…
This Is One Of The “OG” WODs For Me That I Performed… Obviously… Not @ That Weight @ The Time…
But It’s One Of My Favorites… For A Couple Reasons…
Number 1… It Was Programmed… Not By… But For… The Coach Who Introduced Me To CrossFit & Who I Still Continue To Follow Till This Day… (I Know Life Has Changed For You & Chyna… In An Awesome Way… But I Still Follow Your Journey & Still Go “Back To The Archives”…)
Numer 2… The Technique… It’s A “Shoulder To OverHead” Movement… Which Means… You Can Strict Press… Push Press… Push Jerk… Or Split Jerk… And You Can Even… Go From Behind The Neck… TECHNIQUE!!!
Number 3… The Burpees… THE WAY BURPEES ARE SUPPOSED TO BE DONE!!!
Chest To Deck… Jump & Clap With Your Hands Behind Your Head…
Excuse My Language…
Not “Vagina Or Penis Or Stomach To Deck” And Lifting Your Heels Off The Ground And Then Bringing Your Hands Together In Front Of Your Face Like Your Praying…
Chest To Deck… Open Up Your Hips… Hands Clap Behind Your Head…
Number 4… Going Back To Technique… Those Burpees Are Gonna Smoke You!!! If You’re Not Efficient On Those “Shoulder To OverHeads”… Whichever Movement Your Choose To Perform… That BarBell Ain’t Goin’ Up…
Number 5… Going Back To Technique… Those Burpees Are Gonna Smoke You!!! If You’re Not Efficient On Those “Shoulder To OverHeads”… Whichever Movement Your Choose To Perform… That BarBell Ain’t Goin’ Up…
Number 6… Going Back To Technique… Those Burpees Are Gonna Smoke You!!! If You’re Not Efficient On Those “Shoulder To OverHeads”… Whichever Movement Your Choose To Perform… That BarBell Ain’t Goin’ Up…
See Where I’m Goin’ With This?!?!
TECHNIQUE…
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ALRIGHT… HERE WE GO!!!
Strength…
Split Jerk
5×5 @ 60%
Or… Just Practice!!!
MetCon…
“Freddy’s Revenge”…
For a Total of 5 Rounds:
“Shoulder To OverHeads”
10 Burpees… TIME!!!
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3…2…1… GO!!!
Mando
2.1.2022 WOD & Scores…
RainCrossStrengthandConditioning 